Getting injured is never part of anybody’s plan, but what you do afterward can make all the difference in how quickly and fully you recover. Whether it’s trying to push through an injury when you shouldn’t, delaying appropriate treatment, or returning to the activity too soon afterwards, there are many ways we can delay healing, exacerbate the injury, or even cause a secondary injury – all of which only makes recovery slower and more difficult. With that in mind, let’s consider some of the most common mistakes people make after an injury and how to avoid them.
1. Ignoring the Injury or “Pushing Through the Pain”
This is very common when a person doesn’t want to let a seemingly minor injury make them miss work, skip a daily workout, or miss out on some other activity. While it’s true that some minor discomfort can be a normal part of any physical activity, and it doesn’t always need to be treated as an injury, it is important to listen to your body and, when in doubt, err on the side of caution.
Pushing through the pain can lead to some serious unintended consequences. You risk worsening the injury or creating another injury due to your body compensating for the first. Some minor injuries can even become chronic injuries if not treated properly. Aggravating a minor injury or allowing it to become a chronic condition will make you miss many more days of work or other daily activities than addressing the injury properly in the first place.
2. Delaying Treatment
Waiting too long to get help after an injury can lead to more complications. The truth is that early intervention almost always leads to a faster, more complete recovery. It may be inconvenient to schedule and make time for an appointment with a local physical therapist for an evaluation, but it’s nowhere near as inconvenient as more severe or chronic pain will be if you avoid necessary treatment. Doing the right thing today can help you avoid much more pain and discomfort in the future.
3. Skipping Rest or Over-Resting
Rest is important. Your body needs time to recover from strenuous activity – especially after an injury, but it’s important to remember that proper movement is too. Skipping rest altogether can lead to more pain or additional injury, but too much rest can be a bad thing as well. Your joints can stiffen, reducing your range of motion. Your muscles can weaken and atrophy, making it harder to return to your normal activities and increasing your risk of injury when you do. Also, movement can increase circulation and help the injured tissue receive the nutrients and oxygen it needs for repair1.
The best solution is a well-considered balance of rest and rehabilitation. This is where a trained physical therapist can be invaluable. Getting a professional evaluation of your injury and a customized recovery program is your best opportunity to maximize your recovery and get back to your normal daily activities as soon as possible.
4. Relying Too Heavily on Pain Medications
Pain medication can be a quick and easy way to deal with pain in the aftermath of an injury, but pain medication only masks the symptoms without treating the underlying cause. Masking the pain can be dangerous, as you may start using your body in ways that can aggravate the injury without the natural pain signals that would normally stop you. Medications can also lull you into a false sense of recovery that may cause you to ignore or delay more appropriate treatment plans, which will ultimately only delay your recovery. Pain medications can be a great tool in some cases, but relying too heavily on them at the expense of ignoring more holistic treatment options can tend to make recovery longer and more difficult.
5. Poor Nutrition and Hydration
Proper nutrition and hydration are obviously important whether you are injured or not, but they can be especially important when your body is healing. Healing requires the proper fuel – your body needs protein, nutrients, and hydration to heal properly. Some common micronutrient deficiencies like iron, zinc and vitamin A are known to contribute to poor growth and degenerative diseases linked to aging and higher mortality2. When your body is repairing an injury, these essential nutrients can be even more necessary. It’s important to eat for recovery and drink plenty of water after an injury.
The best course of action after an injury is to be proactive. Reach out to a professional for a thorough evaluation and an appropriate treatment program. Consistency and patience are great allies during your recovery period. If you or someone you know is dealing with a recent injury, call us at 352.351.8883 or email us today to schedule a consultation with an expert physical therapist who can guide your recovery and get you back to doing what you love – safely.
Sources
- “The Hidden Cost of Resting Your Injury.” Peak Form Health Center, 13 Feb. 2025, www.peakformhealthcenter.com/the-hidden-cost-of-resting-your-injury/.
- Kiani, Aysha Karim, et al. “Main Nutritional Deficiencies.” Journal of Preventive Medicine and Hygiene, U.S. National Library of Medicine, 17 Oct. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9710417/.
